Exploring the 5 Benefits of Tart Cherry Juice: The Science Behind Its Power

Tart cherry juice has been an increasingly popular beverage for elite athletes and the general population due to its many health benefits!

What are the Benefits of Drinking Tart Cherry Juice?

Tart cherry juice is rich in a variety of nutrients, antioxidants, and anti-inflammatory properties. Studies have shown that tart cherry juice has been shown to optimize muscle recovery and performance. Listed below we dive into more of the benefits along with the scientific studies to back it up:

1. Reduced Muscle Soreness Majority of studies have supported the hypothesis that tart cherry juice can increase muscle strength and reduce muscle soreness. In a 2010 study, marathon runners were given 16oz of tart cherry juice prior to the day of the event. Another study compared two groups of long-distance runners. One group ingested cherry juice twice daily 7 days prior to running while the other group was given a placebo tart cherry juice. After the race, both groups reported to be very sore however, the group who was given the tart cherry juice reported to have a decrease in pain compared to the placebo group. Both studies believe this reduced in muscle soreness is linked to the cherry juice providing a viable means to aid recovery following strenuous exercise by increasing total antioxidative capacity, reducing inflammation, lipid peroxidation and so aiding in the recovery of muscle function.
   

2. Increased Muscle Strength In a study that was done on a group of 23 men who were healthy resistance trainers. The group was randomly divided between individuals days prior to the event and were provided tart cherry capsules or a placebo. The groups performed 10 sets of 10 repetitions of their 1 rep max back squat at 70%. Fasting blood samples were taken before the lift and 24 and 48 hours after the lift. The results showed that the individuals who ingested the tart cherry capsules had a decrease in muscle soreness. Another study from 2006 to 2010 with a group of mountain runners who would drink 12oz's of tart cherry juice twice a day 4 days prior and 4 days post workout showed a decrease in pain and limited post-exercise strength loss. It was theorized that the antioxidant and anti-inflammatory effects of cherry juice may be blunting the inflammation-induced damage after myofibrillar disruption from eccentric exercise, stabilizing homeostasis in the muscle.
   

3. Improvement in Sleep Quality Tart cherry juice may be an effective way to treat insomnia and increase the amount of melatonin in the body to improve overall sleep. Tart cherries contain a small amount of tryptophan, an amino acid that is converted into serotonin, which is a neurotransmitter that can help you regulate sleep. Serotonin can also eventually be converted into melatonin. In a 2011 study, 20 volunteers consumed either a placebo or tart cherry juice concentrate for 7 days. Measures of sleep quality recorded by actigraphy and subjective sleep questionnaires were completed. The results show that total melatonin content was significantly elevated in the cherry juice group, while no differences were shown between baseline and placebo trials. A 2018 study looked at a placebo-controlled group with subjects 50 or older with insomnia were randomized to placebo (2 weeks) or cherry juice (2 weeks). Sleep was evaluated by polysomnography and 5 validated questionnaires. The results showed the 8 completed participants with insomnia increased sleep time by 84 minutes on polysomnography. The conclusion was thats cherry juice increased sleep time and sleep efficiency, and that cherry juice increased tryptophan availability, reduced inflammation and may be partially responsible for improvement in insomnia.
   

4. Improved Brain Health Some brain disorders like Parkinson’s and Alzheimers are caused to possibly be linked to oxidative stress. Tart cherry juice contains a copious amount of antioxidants which helps protects cells in our brains. In a 2009 study, individuals were tested that consumption of tart cherry juice containing high levels of anthocyanins, an antioxidan. The results showed an improvement in the capacity of older adults to resist oxidative damage during acute oxidative stress. A 2019 study showed 37 adults between the ages of 65-80 with normal cognitive function were assigned to consume two cups of tart cherry juice for 12 weeks. Subjective memory and objective cognitive performance were assessed at baseline. After the 12-week juice supplementation using a validated subjective memory questionnaire and a standardized battery of tests, participants in the tart cherry group had higher contentment with memory scores.
   

5. May Strengthen the Immune System Tart cherry juice is high in vitamins, minerals, and proven plant chemicals to benefit the immune system. A 2015 study took 20 Marathon runners and had them consume either tart cherry juice or placebo before and after a Marathon race. The results showed that runners who consumed the tart cherry juice compared to the placebo group had little to none upper respiratory tract symptoms.
   

References

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Dimitriou L;Hill JA;Jehnali A;Dunbar J;Brouner J;McHugh MP;Howatson G; “Influence of a Montmorency Cherry Juice Blend on Indices of Exercise-Induced Stress and Upper Respiratory Tract Symptoms Following Marathon Running--a Pilot Investigation.” Journal of the International Society of Sports Nutrition, U.S. National Library of Medicine, 2015, pubmed.ncbi.nlm.nih.gov/25983669/.

Howatson G;Bell PG;Tallent J;Middleton B;McHugh MP;Ellis J; “Effect of Tart Cherry Juice (Prunus Cerasus) on Melatonin Levels and Enhanced Sleep Quality.” European Journal of Nutrition, U.S. National Library of Medicine, 2011, pubmed.ncbi.nlm.nih.gov/22038497/.

Howatson G;McHugh MP;Hill JA;Brouner J;Jewell AP;van Someren KA;Shave RE;Howatson SA; “Influence of Tart Cherry Juice on Indices of Recovery Following Marathon Running.” Scandinavian Journal of Medicine & Science in Sports, U.S. National Library of Medicine, 2010, pubmed.ncbi.nlm.nih.gov/19883392/.

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Losso, Jack N, et al. “Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms.” American Journal of Therapeutics, U.S. National Library of Medicine, 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC5617749/.

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